Mangoes, one of the most popular and most loved fruits in the world, are full of vitamins and minerals. Besides, it is a great source of fiber, keeping your metabolism healthy and gut health up-to-date.
While mango pulp is a rich source of nutrients, the skin is equally beneficial. However, can you eat mango skin is the major query among all.
Mango peel is enriched with carotenoids, but does this fact alone qualify it to become edible? The dilemma arises because the skin is the first thing that comes in contact with pesticides and thus may lead to allergic reactions.
So, let’s find out more about eating mango skin, its potential benefits, and probable risks.
Is It Okay To Eat Mango Skin?
Nature has made everything with a purpose. While seeds help to regenerate, the pulp becomes edible; skin works as a protective covering. It ensures that the fruit inside stays soft and durable for long.
We often discard the peel of most of the fruits, especially if they are not edible, such as bananas, pineapple, etc. However, we munch on a few of them, such as apples and guava, if they are soft enough to eat.
Fruits’ skin is often packed with plant compounds, fiber, minerals, and vitamins that are beneficial for human health.
Often, we remove mango’s skin before eating as it doesn’t seem edible; however, there are people who advocate its consumption too.
Let’s learn about the nutrients available in mango skin.
Nutrient Value of Mango Skin
Mango skin stays green until the fruit is ripe, gradually turning into shades of yellow, red, and orange depending upon its variety.
Being one of the richest sources of Vitamin A, mango is relished all around the world in different forms. It is also rich in Vitamin C, E, and B6. Besides vitamins, minerals like potassium and copper are in abundance in mango (1).
Additionally, it contains antioxidants like polyphenols and carotenoids. All in all, mango is a powerhouse of nutrients and antioxidants.
Besides pulp, mango skin is equally nutritious and is a rich source of the following (2)-
- Polyphenols
- Carotenoids
- Dietary fiber
- Vitamin C
- Vitamin E
According to a study (3), mango skin exhibits stronger antioxidant and anticancer properties than its pulp. It is because of the high content of triterpenes and triterpenoids that exhibit anticancer and antidiabetic properties (4).
Regular consumption can lower the risk of heart disease and certain cancers (5).
At the same time, people with digestive issues and slow metabolism can include mango skin in their diet, as its fiber-rich content can help curb these problems.
Is Mango Skin Bad For You To Eat?
Yes, eating mango skin can pose certain health risks, and it is the reason why people often ask if you eat mango skin.
Here are the potential drawbacks-
1. Can Cause an Allergic Reaction
Mango skin also contains urushiol, a cocktail of organic chemicals found in poison ivy and oak. Urushiol can increase an allergic reaction in some people, especially those who have sensitivities to poison ivy and other urushiol-heavy plants. As a result, an itchy rash and swelling of the skin may occur.
2. Harmful Chemicals From Pesticides
Several fruits and vegetables are treated with pesticides to fight bacterial infection and insects that can damage the crops. Consuming peeled mangoes may decrease consumption of these potentially harmful chemicals, and vice versa.
Research links pesticide exposure to adverse health effects like-
- endocrine system disruption
- reproductive problems
- increased risk of certain cancers
However, it is essential to know that these effects are primarily associated with high, routine pesticide exposure, not the tiny amounts ingested from eating fruit skin.
3. Unpleasant Texture And Taste
Mango fruit is sweet and pleasant to eat, but the texture and taste of mango skin might seem distasteful. It is mainly because-
- Mango peel is relatively thick, difficult to chew, and slightly bitter.
- Despite its nutritional benefits, mango skin’s fibrous texture, and unappealing taste may turn you off.
Eating vs Avoiding
Now that we know there are some positive as well as negative points in mango skin consumption, deciding on eating or avoiding it is purely based on an individual’s preference.
Even though it’s true that mango skin is packed with nutrients and compounds that contribute to health and well-being, the potential drawbacks may outweigh them.
Mango skin has a tough texture, making it difficult to chew. At the same time, the chances of pesticide residue and allergic reactions make its consumption a little skeptical.
If you are still not sure, it is better to keep all the dilemmas aside, as you can easily get all the nutrients and plant compounds present in mango skin from other sources. There is no need to endure the bitter taste of mango skin just for the sake of getting nutrients that can be availed from other natural sources.
How To Eat Mango Skin Safely?
If you are not allergic to urushiol and decide to eat mango skins despite their side effects, there are plenty of ways to make them flavorful.
Ensure that you eliminate as much pesticide as possible and thoroughly clean the skin before consuming it. You might also want to consider buying organic mangoes if you plan to eat mango skins, as these generally have lower amounts of pesticides.
Here are the ways to eat mango skin-
- Eat mango like an apple, biting the fruit without removing the skin.
- Blend unpeeled mango slices into your favorite smoothie to mask the skin’s bitter taste.
- Peel off the mango skin, chop it into smaller pieces, and let them crisp up in an oven, an air fryer or a dehydrator to create chips.
- Toss the mango skin chips in paprika or spicy seasoning to give it a bit of a zing.
- Cook the skin down to a sweet syrup, blend it into smoothies, lemonades, and fruit marinades, or turn it into a spicy chutney to slather between sandwiches.
Cooking and blending the mango peels will take the leathery chew of the skin away, leaving only its nutrients to enjoy.
Conclusion
Mango skin is edible and packed with multivitamins, fibers, and antioxidants. So, the answer to whether you can eat mango skin is YES.
Though it may offer many health benefits, it has an unpleasant taste. Mango peel also preserves pesticides while treating insects. It contains compounds that may cause allergic reactions. Therefore, always avoid consuming mango peel without properly washing it.
References
- Self – This Is What a 37-Year-Old Face Without Filters or Makeup Actually Looks Like
- National Library Of Medicine – Mango (Mangifera indica L.) by-products and their valuable components: a review
- ScienceDirect – Antioxidant and antiproliferative activities of mango (Mangifera indica L.) flesh and peel
- National Library Of Medicine – Triterpenoids for cancer prevention and treatment: current status and future prospects
- National Library Of Medicine – Polyphenols, Inflammation, and Cardiovascular Disease
